Independant Warmup

50 Shoulder pass through
25 Over head squat WITH 20kg BARBELL
Laccrosse ball routine:

Dizengoff

Strength:
Bench press

(15min)
0-1: 5×5 with weight from elements
1-6: 5×5 @ 90% of 5RM from last week (or establish new 5RM)
6+: 1x5x75%
1x5x80%
1x5x85%
then

Metcon

12-8-4
Weighted pistols 12/8
BMU
Deficit HSPU

 

Atarim

Strength:
Bench press

(15min)
0-1: 5×5 with weight from elements
1-6: 5×5 @ 90% of 5RM from last week (or establish new 5RM)
6+: 1x5x75%
1x5x80%
1x5x85%
then

Metcon

3 RFT

9 KB swing 32/24

7 BMU/14 PU

50m Suitcase carry (R)

50m Suitcase carry (L)

 

Intermediate

Olympic weightligting

Post your results to the Whiteboard.